My Training Journal

[ExtraMile]

Today - Deadlift Day

Deads - back was still hurting so didnt attempt any deads

BB Shrugs - double overhand no straps
132 x 10
198 x 15
225 x 25 PR
225 x 25

Leg Press - already done this once this week so went a bit lighter and pumped out deep 3/4 reps no lockouts
230 x 20
230 x 20

BB Curl
bar x 10
47 x 10
80 x 9 PR
80 x 5 and a half
69 x 10

Seated Calf Machine
5 sets of 20 w/ 60lbs PR

Reverse Cable Curl - constant tension
2 sets of 12 w/ 30lbs

Seated Reverse Wrist Curl
3 sets of 10 reps cant remember weight

Seated BB Wrist Curl
1x10 bar
1x10 49lbs
3x10 54lbs PR

Hanging Leg Raise
3 sets of 15 straight legs, toes to chest level

Highest Decline Situps
1st set 23 reps PR
2nd set 20 reps

13 Mins Incline Fast Walking
15 Mins Cycling

 

[JDid23]

how does that deadlift day feel w/out deads haha

 

[ExtraMile]

how does that deadlift day feel w/out deads haha

boring! lol

 

[oso0960]

Nice grip on that shrugging!

 

[ExtraMile]

Today - bench day, didnt have much time so didnt fuck about.

Flat BB
110 x 8
149 x 5
187 x 3 PR
149 x 12 idk if this is a PR

Incline DB
60's x 7 PR
60's x 6
60's x 5
60's x 5

Seated Cable Row
12 plates x 12
13 plates x 12 PR
14 plates x 12 PR
15 plates x 12 PR
12 plates x 15 (underhand) PR

Face Pulls - did the same weights as last week by accident, crap!
3x15 30lbs
2x12 35lbs

Rolling Db Extension (on the floor)
3x8 55's PR

sick workout

 

[musketeer]

Hey - just noticed - you state in your signature that you use NO SUPPLEMENTS - sorry if you've already covered this, but WHY???

 

[ExtraMile]

Hey - just noticed - you state in your signature that you use NO SUPPLEMENTS - sorry if you've already covered this, but WHY???

well i admit, i take fish oil. But I found that when taking whey it made me more lazy with my diet and I began to rely on whey more and more. Since I stopped buying it oats, milk, steak, chicken and brown rice have become my staples and Iv made much better progress. I set 6-9 pr's a workout like this. Although I am considering buying some whey again because I often dont manage to eat after my workout until up to an hour later, just from like cleaning pans and re preparing food and showering and stuff. SO maybe I will start grabbing a shake pwo, then eating again like 45mins after.

 

[iggy]

no need for supps at that age. but i guess a multi and fish oil are supps, as well as protein powder in some cases (nitro-tech). so you ARE guilty EM. lol

 

[ExtraMile]

no need for supps at that age. but i guess a multi and fish oil are supps, as well as protein powder in some cases (nitro-tech). so you ARE guilty EM. lol

i dont eat fish so fish oil is compulsory for me lol, if i did eat fish then i wouldnt take it. i dont take a multi and i dont take whey.

 

[musketeer]

Seems like getting bigger and stronger is your life right now! So try and get a little more out of your diet for minimum cost or effort. Just focusing on supplements, and remembering that you're still a student:

A good multi-vit/mineral like Centrum costs about 5p a tablet.

An 11lb tub of MYProtein Whey costs 40 quid and will last nearly 3 months if you take 60g a day, supplying 50g of high quality protein. (50p a day)

Creatine Ethel Esther Powder - 500g bag cost 13 quid and you take 3g a day - 5 months worth! (under 8p a day!)

SO, every day, buy 2 pint bottle of skim or 1% milk, drink a bit, top it up with 60g of whey and add 3g of creatine and shake it up. If you're working out it's your post workout, and if not, just sip it between meals. It's convenient and cheap and supplies: 37g of protein + 50g with the whey and 50 of fast carbs from the milk sugars.

I'd say your at a level now where you owe it to yourself to start doing that.